966894441281097322.weebly.com



Offseason ManualBy: Tareyton BanksThis manual will help show you an in depth football off-season program. It will show you how to warm up, lift, and run properly to avoid injuries. It will show what lifts you should do and how to do them to gain strength and muscle. This manual also shows the daily conditioning you will need to do to stay at a certain weight or to drop to a certain weight. In order to have a good productive workout you must warm-up and stretch properly. You first must warm-up your body. Next you do a series of dynamic stretches. Dynamic stretches are stretches that involve moving different parts of the body so you can warm-up because you do not want to stretch cold muscles because you can easily pull a muscle that way.First before you start your workout you must properly warm-up your body. Run two to four laps around the field which is about 800 to 1600 yards (or the equivalent to a mile.) You run before you stretch because you want to avoid stretching cold muscles. Stretching cold muscles is the easiest way to pull a muscle. After your warm-up run you then begin with the dynamic stretching. Dynamic stretches is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury. These Dynamic stretches are as listed below:Ankle popsLightly bounce off both toes while keeping the knees very slightly bent. This is very similar to a skipping motion, except that it is performed while moving forward. The idea is to introduce progressively more range of motion as you move through the prescribed distance.High KneesThis is basic running form while bringing the knees up higher than normal – ideally beyond your waistline. Aim to keep your feet moving as fast as possible and your ankles, knees, hips and shoulders facing forwards.Butt kicksSimilar to high knees except you keep your thighs pointing to the ground while kicking your heels up towards your backside. Again, move fast and keep ankles, knees, hips and shoulders in alignment.CariocaMoving laterally to your left, cross your right foot in front of your left, then step with your left, then cross your right foot behind the left and repeat. Aim for as much hip rotation as possible and keep those feet moving fast.Glute walkIn the process of your walk, put your left hand on your left knee and right hand on your left ankle, then pull both in towards your chest. Take a step and repeat on the other leg.Back pedalRun backwards maintaining a little bit of a forward lean (shoulders over your toes) to prevent falling. Really ‘reach back’ as far as you can with each step to help stretch the hip flexor muscles.Frankenstein march or the Toy SoldierKeeping your left leg straight, kick it up in front of you as high as you can, trying to touch the fingertips of the opposite arm – basically a straight leg march – then repeat with the right leg. This is an excellent way to stretch hamstrings.Knee hugWhile walking forward, hug your left knee into your chest, then step and repeat on the right leg, continuing with alternate legs. This is an excellent way to loosen up the glutes and hips.PointersKeeping your left leg straight (and right leg bent) and left foot pointed upwards, reach down with your right hand to try to touch your left toe. Then take a step and repeat on the other side. This is another excellent movement for enhancing hamstring and low back flexibility.Quad walkWhile walking forwards, pull your left heel in to your butt, then step and repeat with the right leg, continuing with alternate legs. This is ideal for loosening up the quadriceps and hip flexors.Low lungeStep forward with your left leg into a lunge position (ankles, knees, hips and shoulders facing forward, torso upright) trying to place your left elbow on the ground as close to your left heel as possible. Over the fenceFacing in the opposite direction to the way you want to travel, raise your left knee as high as possible and rotate it behind you as if you were trying to walk backwards and step over an imaginary fence. Repeat on the right leg and continue with alternate legs.InchwormAssume a push-up position on the ground, and walk your feet close to your hands while keeping the legs as straight as possible. Then return to the start position. Repeat over the prescribed distance, making sure your hands and feet never leave the ground.ScorpionLie face down on the ground with arms extended out to the sides, palms facing down, so your body forms a ‘T’ shape. Maintaining this facedown position and keeping your shoulders flat on the ground, bring your left heel and swing it back towards your right hand in a reverse twisting motion. Repeat on the other leg.After you have blood flowing into the muscles through the dynamic stretch it is time to increase the range of motion and flexibility. The heart rate should be up at this point, and you should be warmed up. If you feel stiff, take it slow. The goal is not to injure yourself but to prevent any further injuries.Toe touches (right over left)Picking berries (spread feet apart and reach back between legs )Butterflies (from a sitting position, feet together toward the groin area, try to keep knees on the ground)Hurdle stretch (forward and back; make sure to keep knee on ground)Sitting side twist (from a sitting position, twist torso and reach around to behind your back)Leg climb (lay flat and stick leg up; grab and try to hold each leg for 10 seconds)Arches (lay flat on stomach, push up with body weight resting on arms, stretching back; keep hips and lower body on ground and hold for 10 seconds)Leg extensions (lie on back and cross leg over body to opposite side, then roll hips)Neck flex (have partner hold head and lean into him or her, applying pressure to neck)Once you have finished the warm-up you can now start your work out.Running and ConditioningIn this section we will now talk about conditioning. This section will explain the proper running technique, how to go about conditioning, what drills to do and how to do them. To run properly you must have a head tilt, relaxed shoulders, relaxed arms, relaxed torso, loose hips, have a nice stride and use your feet to generate power. How to make all of your body parts work together to run properly will be described below:Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride. Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension. Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl. Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.Now that you know how to run properly it is now time to get into a conditioning program. football players have two important time periods to work on conditioning—at the start of the off-season and the two to three weeks leading up to two-a-days. Developing a good conditioning base during these periods is critical to maximizing gains from your summer training program and preparing for the season.Think of it like building the base of a pyramid. The larger the base, the higher the pyramid can be built. Who will get stronger, an athlete who can handle 10 sets of two reps at 90 percent of his one-rep max, or one who can only do six sets at the same intensity? The better-conditioned athlete will go into the strength, power and speed phases of his off-season program with the ability to handle more work and perform more quality reps.Similarly, the athlete who has a broader conditioning base will be able to perform more quality reps at practice. If you go into two-a-days out of shape, you will already be behind every other player and team in your league. While your coach spends valuable time running you through conditioning drills, other teams will be doing blitz pickups, practicing interior blocking drills and fine-tuning their special teams packages. You'll be struggling to get into football shape while your opponents work to become better football players.The bottom line: a high level of conditioning gives you the ability to handle high-stress workouts. High-stress workouts mean greater adaptation. Greater adaptation means better strength, speed and explosive power.So, how do you develop a broad base of conditioning in only two to four weeks of training? Try running. Most athletes run 100 yards in some format, whether in a straight sprint or a shuttle. Regardless, running 100 yards over and over again seems to be the gold standard of conditioning for football. However, except for those rare end zone to end zone kickoff returns, you will never run 100 yards straight in a game. That means that the standard method for football conditioning has no specific transfer to how the vast majority of the game is played.But this is only half of the problem. Football is played with 360 degrees of movement. For example, most of the time, defensive players don't even run forward. They move laterally to flow with a play or backwards to drop into coverage. It only makes sense that a conditioning program should incorporate game-time movements so they can transfer easily to the field.Let's look at the actual muscular systems recruited when running. In conventional, straight-ahead running, you primarily work the large muscles of your lower limbs—the quads, hamstrings, glutes, iliacus and psoas. Fine and dandy. But what about the other muscles—the small, support muscles most people forget about, which are used to help rotate the hips, allowing fluid movement for planting, cutting, crossing over, opening up and shuffling?No matter how much a player runs and conditions during the off-season, he will most likely have sore legs during the first week of practice. Specifically, the inside of his thighs and groin will be sore. That's because those muscles are not trained by conventional, straight-ahead running.Now that you understand the basics of conditioning for football, it's time to get to the program. Metabolic running is simple but effective. You run sprints—like in a normal conditioning program—but each sprint is a different distance and performed with a different movement pattern, such as shuffle, Carioca, skip, etc. This ensures the development of all the muscles in your legs and hips.There are three keys to metabolic running:Every sprint is performed with 100 percent intensity. No exceptions! You might be doing a Carioca, but you must do it as fast as you possibly can.Follow the rest intervals religiously. Don't take longer than 20 seconds between sprints and two minutes between quarters.Get a training partner. Get a training partner and race every sprint. My pro guys do this every summer, and the guy who wins the fewest number of sprints buys lunch for everyone else. Until you try racing a partner, you can't understand how physically taxing it is. It will make you want to quit—but don't. WeightliftingIn this section you will see what a weightlifting program is and what exercises to do.Workout SummaryMain Goal: Build MuscleWorkout Type: SplitTraining Level: IntermediateDays Per Week: 4Equipment Required: Barbell, Bodyweight, Cables, Dumbbells Target Gender: Male & Female Workout DescriptionAdd a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle pound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn't add, so swap things up!Daily Workout Schedule:Monday - Chest and TricepsChestExerciseSetsRepsBarbell Bench Press412Incline Dumbbell Bench Press410TricepsExerciseSetsRepsClose Grip Bench Press48Dips4MAXTuesday - Legs and AbsLegsExerciseSetsRepsDeep Squats412,10,8,6Stiff Legged Deadlifts412,10,8,6Dumbbell Lunges48 each legAbsExerciseSetsRepsLying Floor Leg Raise With Crunch520NotesIncrease weight on each set of squats and deadliftsCrunch: Lay on the floor, holding a small weight above your head. Bring your legs and arms up until they almost touch. Slowly lower down to 1 inch of the floorWednesday: Rest DayThursday - Back and BicepsBackExerciseSetsRepsWide Grip Pullup412Chin Ups410Bent Over Barbell Rows412Cable row410NotesIf you can't complete all the reps for pullups, complete the set with negatives (jump up and lower yourself down slowly). If you can not do pullups, use lat pull down. All these exercises work the biceps and back.Friday - Shoulders, Traps and AbsShouldersExerciseSetsRepsMilitary Press412,10,8,6Alternate Arm Seated Dumbbell Press410Shrugs48Upright rows412AbsExerciseSetsRepsBicycle Floor Ab Crunch520Works Cited ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download